Guide for Beginners (XXXIV): Press Front Barbell or Military Press

There are multiple exercises that we can realize, today a well-known exercise for shoulder work, we describe in our guide for beginners he is to achieve a correct work of the upper train of the front press with bar or military press, as it is known popularly.

Performance of the military press technique

To start the exercise We’ll sit with a bar caught in pronation, i.e., with the palms facing backwards or down when we put arms perpendicular to the body. Hands must be on the bar somewhat further apart than the width of the shoulders. With the straight back, We carry the bar with your hands until the upper part of the chest, almost to the height of the shoulders and from there began the exercise.

We inspire and raise the bar upward as if we were pushing it with your hands while the arms extend, exhale at the end of the movement and began the descent to the initial position in a controlled manner.

This exercise can be performed Stand up, for which we should slightly bend knees and care back, not too much rounding the lumbar spine. Can also be done in Multipower so have a guide for travel.

Muscles worked with military press

As we have said, this exercise can work the upper part of the body, especially the shoulders, because much of the work carried out it the deltoid, anterior and external, although they are also involved in the movement the Trapeze y greater Serrato.

It also requires the work of the triceps brachial and the clavicular pectoralis major beam. As we can see, there are several muscles involved in the front bar press.

If we want more emphasis on the anterior deltoids and the clavicular pectoralis major beam can bring your elbows forward and use a narrower grip, While if we seek above all the Middle deltoid and external must separate more elbows and use a wide grip.

Tips and common mistakes when doing military press

  • Mobilize the head and trunk: to not suffer muscle spasms due to a bad position, always tries to look forward and to keep the head and neck upright as well as the back straight during the execution of the exercise, the bar must go through before us while they are spread arms.
  • Use a very high weight: If charging can not move so controlled by us, we run the risk of diverting arms travel as well as mobilize the body and use impulse to exercise. For this reason, use reasonable weights to perform this movement of safely and more effectively.

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